I’m simply explaining my concept of marathon training. The acquisition of bases and reflections after more than 40 years of experience.
Today, the marathon is a popular event that often takes up the challenge of self and sometimes of the search for extreme performance.
For this one must train so as not to take risks with his health and in the balance of natural rules.
I’ll tell you what I believe and how I see it, whether you’re an amateur runner or an elite athlete.
Doing less than 4 hours or 5 hours is as rewarding as going through the 2 hours wall.
Whether you are a woman or a man trying to take up the challenge, I will explain some common rules that I hope will help you succeed in your feat.
THE FUNDAMENTALS
Fartleck
The Fartleck = “gaits”. The fartleck session is a very popular session for athletes, it is a varied session in its paces and accelerations, from 1’ to 10’ with controlled recovery.
The intensity is generally 85% of the VMA or 92% of the FCMax and recovery should be about 15% slower, or 70% of the VMA and 85% of the FCMax.
The total working time will be a minimum of 20’ and may be up to 70’ (this time corresponds to the acceleration). The recovery time between each acceleration will vary between 1 and 2’ depending on the job.
Example of a session:
10 to 30 x 1 – 1 total of 20 to 1 hour
8 to 17 x 2’ – 1’ total 24’ to 51’
7 to 12 x 3’ – 1’ total 28’ to 48’
4 to 7 x 5’ – 1’ total 28 to 49’
6 x 6’ – 2’ total 48’
5 x 8’ – 2’ total 50’
4 x 10’ – 2’ total 48’
But also,
Hills works
The track
The Tempo Run
Long outings
Muscle Building
Stretching
The recovery
Dietetics
Medical monitoring
The mind
The planning
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